Sit on a preacher bench with your right arm extended over the pad, holding a dumbbell in your right hand using an overhand grip (palm facing down). Keep your right upper arm pressed against the pad.
Curl the dumbbell upward towards your shoulder by bending your elbow, focusing on engaging your biceps and forearm muscles.
Squeeze your biceps at the top of the movement, ensuring the dumbbell reaches shoulder height.
Lower the dumbbell back to the starting position with control, fully extending your arm. Repeat for the desired number of repetitions, then switch to the other arm.
Form tips
Keep your upper arm pressed firmly against the pad to isolate your biceps.
Avoid using your back or shoulder to lift the weight.
Perform the movement slowly and with control and avoid using momentum.
